MONDAY – HEAVY DAY
A. BENCH PRESS – 3×3 @ 75% OF 1RM , REST 2 mins
B. DB bench press 3×3 . Rest 2 mins
C. Cable cross overs – 5×5 – 1/1/4 tempo , rest 2 mins
C2. Db flyes – 1 ¼ tempo 5×5 . rest 2 mins
notes
a. bench was 90kg and it feels light to me now might ramp up my weight more to get a better stimulus
b.20.22.5,25 – db bench is great
c. 27.5 kg cable crossovers / 9kg db flyes
32kg / 10kg
32kg / 10kg
36kg / 10kg – tough on 4 rep
36kg / 10 reps
Tuesday – hypertrophy / strength / hybrid
a. 10 Barbell bicep curls @ 65% of 1rm. Rest 90 secs x 10 sets
b. 10,7,5 -2/.9,6,4 3/ 10,6,3 (dp sets) tricep rollovers – rest 90 secs x 3
c. Upright row 6-8 reps – rest 90 secs x 3
d1.side plank holds 45 secs – rest 60 secs x 3
d2. Db swings 10.10 @ 36kg – rest 60 secs x 3
notes
a. 30kg bb curls x 10 unbroken
b. tricep rollers – 9kg , 8kg,7kg , 6kg
12.5,10kg,9,9kg
15kg , 12.5,12.5
c. 30x 6
35 x 6
the side planks were good held for 45 secs and the swings with the 36kg were fine
Wednesday – light to heavy pressing day
Db shoulder press 3×3 – rest 2 mins – heavier
b.seated behind neck press 5×5 – rest 2 mins ( heavy)
c. speed bench press – 5×3 – @ 55 percent 1rm. – rest 90 secs
d. chin-upsesentict holds for 10 secs – rest 2 mins
e. db shrugs 5×5 – rest 2 mins between sets
notes
a. 17.5 x 3 , 20x 3 , 22.5 – very strong
b. 20×5 – 25x 5 – 30x 5 – 35x 5
c. speed bench was good i used a smith machine the other bench was being used so i went 60kg and it was light and i up to 70kg on the last 2 sets
e. 25×5 , 27.5 x 5 , 32.5 x 5 , 35x 5 – shrugs were good too
d. the chinup hold and lowering down were fine held for time
Friday – LB strength
a. Front squat 3×3 @ 75 percent of 1rm . rest 2 mins
b. Bulgarian split squats 2×8 – rest 2 mins ( 1.5 reps)
c. leg extension 10 reps rest 30 secs x 3
c. 39kg x 10 , 45x 10
52kg x 10 , 59kg x 5
73kg x 8 , 66x 8 , , 59kg x 8
a. front squat was 80kg easy for me
b. 30kg i used and did my 2×8 – these hurt
saturday
– didnt train on saturday this week had some other stuff to take care of.
– ill make it up next week